Plan of Attack for Anxiety

Feeling anxious? You are not alone. According to the National Institute of Mental Health, roughly 18% of American adults are affected by anxiety disorders. To help manage anxiety, learn a few self-care tools to have handy to take care of yourself and cope with anxiety symptoms. If your anxiety causes severe impairment, please seek specialized help. 

1 Begin to notice thought patterns
Create a thought record to track thoughts and learn to understand the connection between triggers, thoughts and feelings.

2 Challenge unhelpful thoughts
Ask yourself:
Is this thought useful? Is it even true?
Am I catastrophizing or jumping to conclusions?
How will I feel if I believe this thought?
Find another way of looking at things.

3 Practice deep breathing and relaxation daily
You don’t need a formal meditation practice, just take a few minutes each day to focus on the breath, without attaching to your thoughts.

4 Do some sort of daily physical exercise
Even a 20 minute walk will do wonders to reduce anxiety symptoms.

5 Practice good nutrition
Reduce (or ideally eliminate) caffeine.
Eat healthy, nutritious meals.
Drink plenty of water.

6 Practice coping skills to stop anxious or racing thoughts
Take deep breaths throughout the day.
Name it to tame it.
Opposite action.
Utilize distraction. 
Get up and move around to get out of a thinking state and into a sensing state.

7 Practice self supportive statements
I am having a hard time in this moment. I can be kind to myself.
This feeling is temporary - I’m not always going to feel this way.
I can handle this.

8) Increase your self-compassion
Treat yourself with loving kindness as you would a friend experiencing anxiety.